“Evidence-based” bodybuilding peaking is somewhat of a misnomer, at least for all aspects of peaking at this stage of the game. Being able to construct a hypothesis based on physiology, is not the same as testing it. While we have empirical support that carb loading likely does enhance muscle size and appearance, the so-called “drying out” process that many bodybuilders partake in hasn’t been studied, until recently. Join us in this episode as we discuss recent studies that assess the relationship between body water and bodybuilding success, and actually draw into question some traditional narratives.”

00:00 Intro

MASS Research Review https://www.strongerbyscience.com/mass/

Iron Culture Episode 184: Breaking A World Record After A Catastrophic Injury with Joe Sullivan https://www.youtube.com/watch?v=UnScTvfgdEw

9:31 Bodybuilding Peak Week in Science

Barakat 2022 Can Bodybuilding Peak Week Manipulations Favorably Affect Muscle Size, Subcutaneous Thickness, and Related Body Composition Variables? A Case Study https://pubmed.ncbi.nlm.nih.gov/35878117/

16:26 Opposing “Evidence-based” Peak Week Hypotheses

Iron Culture Episode 109: Empiricism vs Rationalism: What Do We Really Know When It Comes To Fitness? https://www.youtube.com/watch?v=qT3KPnTgO7M

22:21 Carbohydrate-loading Research

Iron Culture Episode 36: How To Look Your Absolute Best: Peaking with Cliff Wilson https://www.youtube.com/watch?v=YShi00QoSTY

de Moraes 2019 Carbohydrate Loading Practice in Bodybuilders: Effects on Muscle Thickness, Photo Silhouette Scores, Mood States and Gastrointestinal Symptoms https://pubmed.ncbi.nlm.nih.gov/31827362/

Nunes 2022 Changes in Intra-to-Extra-Cellular Water Ratio and Bioelectrical Parameters from Day-Before to Day-Of Competition in Bodybuilders: A Pilot Study https://pubmed.ncbi.nlm.nih.gov/35202062/

Bamman 1993 Changes in body composition, diet, and strength of bodybuilders during the 12 weeks prior to competition https://pubmed.ncbi.nlm.nih.gov/8035587/

Chappell 2018 Nutritional Peak Week and Competition Day Strategies of Competitive Natural Bodybuilders https://pubmed.ncbi.nlm.nih.gov/30352979/

27:01 Natural vs Enhanced Peaking

Johansson 2005 Independent and combined effects of testosterone and growth hormone on extracellular water in hypopituitary men https://pubmed.ncbi.nlm.nih.gov/15827107/

McVeigh 2016 2,4-Dinitrophenol, the inferno drug: a netnographic study of user experiences in the quest for leanness https://www.tandfonline.com/doi/full/10.3109/14659891.2016.1149238

37:35: Reviewing the Nunes and Barakat Studies

46:51 Intracellular & Extracellular ≠ Intramuscular & Subcutaneous

53:10 Breaking down Chris’ Peaking Strategy and the 3DMJ Strategy

Barakat 2022 Kendall’s Tau Figure https://pubmed.ncbi.nlm.nih.gov/35878117/#&gid=article-figures&pid=figure-1-uid-0

58:25 The Relationship Between Muscle Glycogen and Water